The growing number of children who are overweight or obese is a serious health concern. According to the Centers for Disease Control and Prevention, overweight kids have increased risk of psychological stress, social stigmatization and many of the same health concerns that overweight adults experience. It's become increasingly more important to help motivate children to maintain a healthy weight to prevent long-term weight-related health issues.
Step 1
Talk to your child. Children many times experience negative social effects as a result of being overweight. Ask your child about difficult issues at school or with friends and how losing weight might make those situations easier. Acknowledge his feelings and let him know you understand and are there for support. Establishing and maintaining open lines of communication is key to helping your child feel comfortable with discussion surrounding weight loss. Let your child know there is no need to feel ashamed, and that he can start to make some simple changes and turn things around rather easily.
Step 2
Set an example and involve your child. Always display healthy lifestyle habits for your child to emulate. The Mayo Clinic states, "One of the best strategies to combat excess weight in your child is to improve the diet and exercise levels of your entire family." Cook healthy meals and eat them together as a family. If free time is typically spent watching TV or having computer time, introduce new activities that promote more movement. Invite your family for a walk around the neighborhood or challenge them to a game in the yard.
Step 3
Be flexible and focus on progress. Maybe throwing a football doesn't sound fun, but playing an indoor Wii Fit video game does. If things you suggest don't seem to motivate your child, ask what activities she would most like to do and offer to do those activities with her or encourage her to call a friend over. Give positive feedback for small advances in the right direction, and work towards incorporating more and more activity time in place of time spent in a sedentary fashion.
Step 4
Provide incentives. For younger children, a reward chart where the child earns points or stars can be useful. Stars can be earned for things like helping mom or dad cook dinner, raking leaves in the yard or cleaning the bedroom. Any activity that promotes healthy eating or increased movement can be included. For older children, a less formal approach might be more appropriate. Perhaps a week of outdoor activity after school earns a trip to an amusement park. Giving children non-food-related rewards can be a great motivator and serve as positive reinforcement to make healthy behaviors more consistent.
Tips and Warnings
- Refer to foods as "healthy" and "unhealthy," not "good" and "bad."
- Avoid being critical of your child's appearance or the appearance of others, which promotes poor self-image. Avoid being overly restrictive with foods, and consult a pediatrician or registered dietician to learn more about the daily caloric needs of your child.
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